WEBVTT - 10-23-25 Sloan with Sanjay Shewakramani 0:00:02.400 --> 0:00:04.280 All right, here we go with drama in the National 0:00:04.320 --> 0:00:10.720 Basketball Association. Free mafia families have ties to some figures 0:00:11.200 --> 0:00:14.800 NBA players. You've got Chauncey Billups a coach, you got players. 0:00:15.080 --> 0:00:18.640 It's incredible. It's like Tony Soprano, James Gandalfini has come 0:00:18.680 --> 0:00:23.000 back to life with Polly Walnuts and and the rest 0:00:23.040 --> 0:00:26.360 of the crew from the Sopranos, and like Jersey is 0:00:26.400 --> 0:00:29.319 representing today in the National Basketball Association. That's a huge 0:00:29.320 --> 0:00:31.000 developing store. We're gonna have more in that coming up 0:00:31.040 --> 0:00:32.880 on the show on seven hundred w W. Because I 0:00:32.920 --> 0:00:35.400 got feeling I could be wrong about this, but somebody's 0:00:35.400 --> 0:00:39.080 gonna get whacked. Somebody is gonna get whacked. And when 0:00:39.120 --> 0:00:42.760 whackings breakout, we break in here on seven hundred ww 0:00:42.920 --> 0:00:47.360 Sloany and this morning. And this effects all of us too. 0:00:47.360 --> 0:00:48.760 By the way, I just tell you a story about 0:00:48.920 --> 0:00:52.239 social media and how they fed all the clickbait and 0:00:52.280 --> 0:00:55.360 all this nonsense you read on social media into AI chatbots, 0:00:55.400 --> 0:00:58.680 and it actually made aichat ai dummer and more angry, 0:00:58.920 --> 0:01:02.160 which is it's measurable. That's computer imaginement's doing us. And 0:01:02.760 --> 0:01:04.520 of all the things that keep you awakened. That may 0:01:04.520 --> 0:01:07.240 be one thing. Some sixty to seventy million Americans have 0:01:07.319 --> 0:01:11.039 chronic sleep deprivation, Twenty two of us have sleep apnea. 0:01:11.120 --> 0:01:14.000 Twenty two million people have sleep apnea Insomnia effects. About 0:01:14.000 --> 0:01:15.520 a third of the population and third of adults in 0:01:15.560 --> 0:01:18.120 four and ten say they often feel or fall asleep 0:01:18.120 --> 0:01:21.959 at work. And if you're a truck driver, that's really concerning. 0:01:22.240 --> 0:01:24.360 Some jobs you probably can get away with. There are 0:01:24.400 --> 0:01:26.920 times where I've admittedly fall asleep during the show and 0:01:26.920 --> 0:01:29.759 no one noticed. But truck drivers that is bad. You're 0:01:29.760 --> 0:01:34.280 flying an airplane bad. You're probably in somebody's heart doing surgery. Bad. 0:01:34.760 --> 0:01:39.440 Talk show, not so much. Sonjay Shaiva Crimani's on the 0:01:39.440 --> 0:01:42.520 show This Morning's in the Air Physician at Doctor Sonjay 0:01:42.600 --> 0:01:45.280 Sincy with a y or. He intersects the worlds of 0:01:45.319 --> 0:01:48.320 food and health and fitness and jumps in the show 0:01:48.360 --> 0:01:50.320 This Morning in studio this morning. How are you a coach? 0:01:50.400 --> 0:01:52.880 How you doing doing well? Thanks for having I'm doing good, 0:01:52.880 --> 0:01:56.080 Thanks for coming in this morning. Okay, so you're an 0:01:56.080 --> 0:01:58.680 your air physician in Cincinnati, but you're also you're in 0:01:58.680 --> 0:02:01.560 the fitness realm as well. You hear the story and 0:02:01.600 --> 0:02:03.640 you probably see it a lot of sleep apnea presents, 0:02:03.640 --> 0:02:05.800 and we know that you can get some very serious illness. 0:02:05.800 --> 0:02:08.760 You can die from sleep apna. How much how many 0:02:08.800 --> 0:02:10.560 undiagnosed the twenty two million, how many of those do 0:02:10.560 --> 0:02:12.240 you think are undiagnosed? Like the bulk of them. 0:02:12.400 --> 0:02:14.840 I think it's probably the bulk. So I mean, to 0:02:14.919 --> 0:02:17.919 have the diagnosis, you kind of have to see a doctor, 0:02:18.000 --> 0:02:20.560 have the studies done right. Right. And some people, you know, 0:02:20.680 --> 0:02:22.400 are just getting slapped in the middle of the night 0:02:22.440 --> 0:02:25.359 by their partner in bed, being like you're snoring, when 0:02:25.400 --> 0:02:28.960 it's actually it's something more serious than that, specifically sleep APNA. 0:02:28.600 --> 0:02:30.880 Or you just go into another bedroom of the couch exactly, 0:02:30.919 --> 0:02:31.440 you can't stand it. 0:02:31.520 --> 0:02:33.520 That's a new thing. It's sleep divorce. Yeah, you've heard 0:02:33.560 --> 0:02:35.680 of this thing. Yeah, yeah, that's a big deal. Yeah, 0:02:35.720 --> 0:02:37.360 so people are starting to do that. But it's not 0:02:37.400 --> 0:02:40.280 like divorcing because of sleep. It's just sleeping in separate areas. 0:02:40.320 --> 0:02:42.880 But that might actually be your clue that maybe there's 0:02:42.919 --> 0:02:45.480 something else going on other than you just can't sleep 0:02:45.520 --> 0:02:47.680 well without the person or you can't stand your partner 0:02:47.760 --> 0:02:48.679 like it could be something worse. 0:02:48.720 --> 0:02:50.520 Well, let's get how much how much of these sleep 0:02:50.520 --> 0:02:52.480 problems that we have in America and affects most all 0:02:52.480 --> 0:02:55.200 of us. I mean, they say get between eight you know, 0:02:55.240 --> 0:02:57.800 eight hours of sleep? Is that an actual goal? Is 0:02:57.800 --> 0:03:00.000 that a hard fast number? Is it different for different people? 0:03:00.040 --> 0:03:02.200 So it's a pretty solid number. So seven to eight 0:03:02.240 --> 0:03:05.000 hours is what we're shooting for. Something less than seven 0:03:05.120 --> 0:03:08.919 does start adding up. In fact, your performance in general 0:03:09.040 --> 0:03:11.720 kind of decreases over time. So I actually went to 0:03:11.760 --> 0:03:15.119 this Ted talk several years ago and the guy said, 0:03:15.160 --> 0:03:17.320 you know, the first four hours of sleep is just 0:03:17.360 --> 0:03:19.880 to restore your body. That's all you're doing. You're repairing 0:03:19.919 --> 0:03:22.200 your body. But the next four hours is where your 0:03:22.240 --> 0:03:24.960 brain regenerates. So like all that emotional stuff that you 0:03:25.040 --> 0:03:27.600 need to face your day, you need to face the 0:03:27.840 --> 0:03:30.480 struggles of your day, the challenges, like, that's what you 0:03:30.480 --> 0:03:32.320 get in the next four hours, and you need those 0:03:32.360 --> 0:03:35.600 next four hours, all of it to be your best 0:03:35.640 --> 0:03:38.600 in those emotional situations. So yeah, we can survive, but 0:03:38.680 --> 0:03:41.200 we are not the best versions of ourselves while we're 0:03:41.320 --> 0:03:43.880 just surviving. If we're getting four to six hours of sleep, 0:03:44.080 --> 0:03:46.320 it's ours seven and eight where we really get like 0:03:46.360 --> 0:03:48.480 the maximum benefit can you make that up in the 0:03:48.520 --> 0:03:50.840 weekend when some people go working really hard. And then 0:03:50.920 --> 0:03:52.520 I mean, you know you're an eer doc, so you 0:03:52.560 --> 0:03:55.200 were crazy. Do you sleep for like twelve hours? Is that? 0:03:55.600 --> 0:03:56.160 Can you? 0:03:56.320 --> 0:03:59.320 That would be a healthy right, excuse the pun, if 0:03:59.360 --> 0:04:02.160 you can do that like a college. So the whole 0:04:02.160 --> 0:04:05.160 idea of like banking sleep and getting it, there's there's 0:04:05.200 --> 0:04:07.080 a little bit of benefit there, but it's not as 0:04:07.160 --> 0:04:09.520 much as we think. It's the it's the daily kind 0:04:09.560 --> 0:04:11.280 of thing we need to get and this is one 0:04:11.280 --> 0:04:13.320 of those Yeah, you just nailed it. Like as an 0:04:13.560 --> 0:04:16.719 er doc, my my schedule is crazy. It's days, it's nights, 0:04:16.760 --> 0:04:19.320 it's weekends, it's all over the place. And so that's 0:04:19.320 --> 0:04:22.520 why I hold sleep such in such importance in my 0:04:22.560 --> 0:04:25.719 life because it's it's not good, but it is literally 0:04:25.800 --> 0:04:28.800 the foundation of my well being and everything else. It 0:04:28.880 --> 0:04:31.560 is the number one thing. And you can ask my fiance. 0:04:31.720 --> 0:04:35.200 I'm almost obsessive about my sleep, right, But I need 0:04:35.240 --> 0:04:37.919 to be because it's thrown off so often that I 0:04:38.040 --> 0:04:40.080 have to do whatever I can to maximize it so 0:04:40.120 --> 0:04:42.159 I can be my best in every realm in my life. 0:04:42.160 --> 0:04:43.760 And it's more like a shift work because you're you 0:04:43.800 --> 0:04:45.960 know you're not. Hey, I'm not nine to five, yer, Doc. No, 0:04:46.080 --> 0:04:48.359 it's where they need you in different times and for 0:04:48.400 --> 0:04:50.479 twelve hours at a time, right, or maybe longer in 0:04:50.480 --> 0:04:52.360 some cases. But that's true for a lot of people 0:04:52.360 --> 0:04:55.200 who work second third shift. They wrote a cops do that, right. 0:04:55.120 --> 0:04:57.240 Yeah, And and it affects you over time. A lot 0:04:57.279 --> 0:04:59.720 of people love working nights for for good reason. It's 0:04:59.800 --> 0:05:03.520 usual a cooler vibe, right, But turning around or sleeping 0:05:03.560 --> 0:05:05.240 during the day, it's just not what our bodies were 0:05:05.240 --> 0:05:07.600 built to do. And overtime that wears on us. I mean, 0:05:07.600 --> 0:05:09.640 there's studies out there that you know, if you're if 0:05:09.640 --> 0:05:12.039 you're a night shift worker, you literally die earlier than 0:05:12.080 --> 0:05:14.520 people who were dacious, right. And I've known this my 0:05:14.720 --> 0:05:17.040 entire career, and I'm just like, oh, I just accept it, 0:05:17.080 --> 0:05:19.880 and now I'm doing what i can to like die 0:05:19.880 --> 0:05:20.800 a little later, I guess. 0:05:20.839 --> 0:05:23.080 But it's yeah, well you know what I mean. Look, 0:05:23.120 --> 0:05:24.520 we're going at a time a year now, son, Jay, 0:05:24.560 --> 0:05:26.480 where you don't see the sun, and if you work 0:05:26.520 --> 0:05:29.599 thirds like I did that for a while, you literally 0:05:29.640 --> 0:05:32.120 you don't see the sun at all. Ever. Yeah, and 0:05:32.160 --> 0:05:33.760 we know that has a big, big effect on the 0:05:33.760 --> 0:05:36.839 sleep cycles ir Katie rhythms exactly, so like when when 0:05:36.880 --> 0:05:39.360 you wake up. So the whole thing is people oftentimes 0:05:39.360 --> 0:05:41.400 say watch your blue light at night before you go 0:05:41.440 --> 0:05:43.200 to bed, and that's a that's a whole thing, or 0:05:43.200 --> 0:05:45.679 being exposed to light in the last couple hours before 0:05:45.680 --> 0:05:48.080 you go to bed, but they're actually finding also the 0:05:48.120 --> 0:05:51.440 morning time daylight is really important, so like within an hour, 0:05:51.480 --> 0:05:54.360 getting ten to fifteen minutes of light exposure in that hour. 0:05:54.440 --> 0:05:56.200 But if it's dark outside, if you got one of 0:05:56.240 --> 0:05:59.560 the Cincinnati winters, you're not going to see the sun 0:05:59.600 --> 0:06:03.279 necessary if you're sleeping all day. And so it does 0:06:03.320 --> 0:06:06.200 affect the night shift workers over time. And it initially 0:06:06.200 --> 0:06:07.880 you may not feel it or if you're young, but 0:06:07.880 --> 0:06:10.000 as we get older, it really starts adding up. What 0:06:10.040 --> 0:06:11.800 about one of those happy lights. I've got one of those, 0:06:11.839 --> 0:06:14.080 and I don't know. In the winter, sometimes I'll plug 0:06:14.120 --> 0:06:16.080 it in at my desk or whatever and it throws 0:06:16.080 --> 0:06:18.159 out simulates the sun. Does that work? Does that do anything? 0:06:18.200 --> 0:06:20.640 It's something, It does a little something. It's not as 0:06:20.680 --> 0:06:23.279 great as being out in nature, being exposed to the 0:06:23.640 --> 0:06:25.360 to the elements, but at the same time you'd be 0:06:25.400 --> 0:06:28.080 exposing yourself to the elements, and so it's like fifteen 0:06:28.080 --> 0:06:28.800 degrees outside. 0:06:28.960 --> 0:06:31.560 Hell, yeah, go go hit the light. Why do we 0:06:31.600 --> 0:06:33.240 do this? I mean you just hit on two things. 0:06:33.520 --> 0:06:35.920 You want that sunlight, that natural sunlight early in the morning. 0:06:36.160 --> 0:06:37.800 Why not make an alarm clock that has a light 0:06:37.800 --> 0:06:39.640 hooked up to it and it gradually comes on and 0:06:39.720 --> 0:06:40.960 lights up the room? What about that? 0:06:41.200 --> 0:06:44.159 It's got your billion dollar idea has already been invented 0:06:44.440 --> 0:06:45.320 over and over again. 0:06:45.480 --> 0:06:49.599 But but I had something again, But no, it exists. 0:06:49.600 --> 0:06:51.679 I forget the brand names for it, but they definitely exist, 0:06:51.760 --> 0:06:54.159 and they slowly come on and slowly wake you up. 0:06:54.240 --> 0:06:57.640 I'll tell you, the smallest shred of light will have 0:06:57.839 --> 0:07:00.600 me up and eyes open. So like, it's not great 0:07:00.600 --> 0:07:02.280 for me, but it works for some people. 0:07:02.720 --> 0:07:05.160 Say Shave of Carimani's on the show. He's our physician 0:07:05.360 --> 0:07:09.520 at doctor Sonjay Sincy and an expert in fitness and 0:07:09.560 --> 0:07:11.600 food and health and fil We're talking about sleep this morning, 0:07:12.120 --> 0:07:13.800 which is a big deal. Most of us don't get 0:07:13.800 --> 0:07:16.240 the necessary seven to eight hours if you're getting sad. 0:07:16.240 --> 0:07:18.520 I'm like a seven guy myself, so I think I'm okay, 0:07:18.560 --> 0:07:20.240 but I know it's too the older you get, you 0:07:20.320 --> 0:07:21.560 wake up in the middle of the night and you're 0:07:21.640 --> 0:07:23.200 up for like two or three hour feels like you're 0:07:23.280 --> 0:07:25.600 up for hours, right, Yeah, what is that? Why has 0:07:25.640 --> 0:07:26.080 that happened? 0:07:26.280 --> 0:07:30.480 So the brain starts getting I mean, you're just getting old, Sloan, 0:07:30.640 --> 0:07:32.920 that's what it is. So your your brain starts. 0:07:32.600 --> 0:07:34.760 Telling me about it because I'm limping around the studio 0:07:34.840 --> 0:07:36.920 just getting off crutches. Yeah, no, kidd and thanks. You 0:07:36.960 --> 0:07:39.480 and me both are broken ankles. Job, Migel. It's fine. 0:07:40.240 --> 0:07:43.240 But overtime, so when we're young, our brain knows what 0:07:43.280 --> 0:07:45.920 to do, and over time our brain kind of forgets 0:07:45.960 --> 0:07:47.920 what to do and how to sync with the cycle 0:07:48.040 --> 0:07:50.000 of life. That's what that's what the current thought is. 0:07:50.080 --> 0:07:52.760 So as we get older, our brain's like, oh, it's 0:07:52.880 --> 0:07:54.720 the middle of the night, maybe I'm supposed to be 0:07:54.720 --> 0:07:56.840 awake right now, as opposed to our younger brain that 0:07:57.040 --> 0:07:58.680 is smarter. So yeah, we're just getting dark. 0:07:58.680 --> 0:08:00.680 It's dumb, and here we are thought it was something 0:08:00.680 --> 0:08:02.840 to it, like I'm so efficient at sleep, I only 0:08:02.880 --> 0:08:04.320 need four or five hours and I wake up and 0:08:04.360 --> 0:08:07.040 I awake for two or three But I remember seeing 0:08:07.400 --> 0:08:10.120 something son Jay years ago, a fascinating story about the 0:08:10.160 --> 0:08:13.000 history of sleep in how screwed up we got when 0:08:13.120 --> 0:08:16.200 electricity came on and you know, candle light things like, 0:08:16.240 --> 0:08:17.600 because it used to be hey, you and some goes 0:08:17.600 --> 0:08:19.560 down the fire, go to bed at five o'clock and 0:08:19.600 --> 0:08:21.640 then get up in the But people would sleep for 0:08:21.640 --> 0:08:24.960 four hours, get up, they'd make babies, they get the 0:08:24.960 --> 0:08:28.480 stuff ready to eat the next day, get some firewood going, 0:08:29.000 --> 0:08:30.360 and then they go to bed. They'd be up for 0:08:30.360 --> 0:08:32.280 a few hours and then go to bed for So 0:08:33.400 --> 0:08:36.360 because human history is a relatively small sliver of our existence, 0:08:36.360 --> 0:08:39.959 so modern history we're talking about here, we're like genetically 0:08:40.080 --> 0:08:43.280 wire to wake up in the middle of night some 0:08:43.400 --> 0:08:44.640 to some degree somewhat. 0:08:44.679 --> 0:08:46.760 I mean, we don't have a lot of evidence of 0:08:46.800 --> 0:08:48.920 all that stuff, but i'll tell you that. Like, what 0:08:48.960 --> 0:08:52.240 we've also found is different cultures need different amount of sleep. 0:08:52.280 --> 0:08:55.240 So like we say we need seven eight hours as humans, 0:08:55.480 --> 0:08:57.320 but it's actually kind of an American state. I don't 0:08:57.320 --> 0:08:59.839 know what other countries there are, but some countries actually 0:09:00.000 --> 0:09:04.400 require less sleep and you're okay, you're actually thriving at sex. 0:09:05.120 --> 0:09:06.640 So it's kind of weird. So maybe that was a 0:09:06.640 --> 0:09:09.199 different culture back then. Too, where you needed less sleep 0:09:09.360 --> 0:09:10.760 or needed to sleep in the middle of the day. 0:09:10.800 --> 0:09:14.079 But you know, like European culture with the siesta and everything, 0:09:14.840 --> 0:09:17.920 that that also works for them, and so it depends. 0:09:17.960 --> 0:09:21.400 But the kind of cumulative amount you need is seven 0:09:21.480 --> 0:09:24.080 or eight in today's world for the most part. Now 0:09:24.080 --> 0:09:26.960 that we're all becoming semi one culture because we're all 0:09:27.000 --> 0:09:27.880 plugged into the same. 0:09:27.800 --> 0:09:30.079 Stuff, right right, Okay, now that makes a lot of sense. 0:09:31.160 --> 0:09:33.440 So we're also told, hey, you know you need a 0:09:33.440 --> 0:09:36.400 ten thousand dollars mattress that cools and heats you unless 0:09:36.440 --> 0:09:38.200 you up and down all that stuff to get the 0:09:38.200 --> 0:09:40.200 best nice sleep in your life. Is that just marketings 0:09:40.200 --> 0:09:40.880 are some truth in that. 0:09:41.160 --> 0:09:44.000 There's definitely truth to it. I think you know, you 0:09:44.120 --> 0:09:47.640 got mattresses, you got supplements, you got all the other 0:09:47.720 --> 0:09:51.680 things out there. Mattress is important. I mean I definitely 0:09:51.720 --> 0:09:54.640 invested in a good mattress and a good pillow. But 0:09:54.800 --> 0:09:57.880 there's there's other things you can do, and specifically, you know, 0:09:58.000 --> 0:10:00.480 temperature of your room, which will a lot of people 0:10:00.600 --> 0:10:03.400 don't key in on. It's the light that we just 0:10:03.440 --> 0:10:06.040 talked about. And then it's consistency of sleep schedule, which 0:10:06.120 --> 0:10:08.440 coming from me, I, I mean do as I say, 0:10:08.480 --> 0:10:10.480 not as I do on that one, because I literally can't. 0:10:11.240 --> 0:10:15.080 But the the mattress quality is important. I mean, if 0:10:15.080 --> 0:10:17.920 you're if you're sleeping on a bed of rocks and 0:10:18.040 --> 0:10:19.920 that's something new to you, it's not gonna it's not 0:10:19.960 --> 0:10:20.760 gonna turn out well. 0:10:20.760 --> 0:10:23.640 If you toss and turn son Jay, is that indicating 0:10:23.760 --> 0:10:25.600 indicating you a bad night's sleep or is it just 0:10:25.640 --> 0:10:27.559 your a toster return Because I'm a tous turn So. 0:10:27.520 --> 0:10:29.520 Are you a tosser and turner all night or is 0:10:29.559 --> 0:10:31.280 it a tosser and turner intermittently? 0:10:31.360 --> 0:10:33.640 I have no idea. I'm sleeping. Yeah, hell what I 0:10:33.679 --> 0:10:38.680 know you're the doctor. Tell me. I asked a really 0:10:38.679 --> 0:10:41.600 good questions. Yeah, you definitely your flipping all over the place. 0:10:41.800 --> 0:10:44.520 So, so you know, our body goes through the cycles 0:10:44.520 --> 0:10:46.439 of sleep, and you know, we're light sleep, then we're 0:10:46.480 --> 0:10:49.000 deep sleep, and then there's the REM cycle where our 0:10:49.520 --> 0:10:51.959 brain goes a little wild. That's when our dreams happen. 0:10:52.360 --> 0:10:54.880 And as we go on further in the night, typically 0:10:54.920 --> 0:10:57.400 if we're if we're healthy, we'll have more and more 0:10:57.440 --> 0:11:00.280 REM cycles as the night goes on. And so it's 0:11:00.320 --> 0:11:02.800 not aotypical for you to be tossing and turning, especially 0:11:02.840 --> 0:11:05.000 like between if you're sleeping from eleven to seven, from 0:11:05.000 --> 0:11:07.000 three to seven, you're probably gonna be tossing more because 0:11:07.040 --> 0:11:09.040 you might toss more with your dreams because your brain's 0:11:09.040 --> 0:11:11.640 a little restless and doing all the rem things that 0:11:11.679 --> 0:11:13.480 it needs to do and having all the dreams. 0:11:13.520 --> 0:11:14.840 Yeah, it seems I wake up, it'll be like a 0:11:14.840 --> 0:11:16.439 solid four hours and you wake up and then you 0:11:16.559 --> 0:11:18.040 go to the bathroom or whatever. And that's the other 0:11:18.040 --> 0:11:19.520 thing too, is you get older, you tend to go 0:11:19.559 --> 0:11:20.320 to the bathroom more. 0:11:20.440 --> 0:11:23.160 Yeah, it's it's all you know, you and I, I 0:11:23.160 --> 0:11:25.400 mean for the whole my part where we're definitely the 0:11:25.440 --> 0:11:28.480 four hour wake up guys now and it doesn't matter 0:11:28.520 --> 0:11:30.880 what I do. And now are their ankle bros. You know, 0:11:31.120 --> 0:11:33.319 with those injuries. I have a little more swelling in 0:11:33.400 --> 0:11:35.400 my ankle now than I used to. And so that 0:11:35.600 --> 0:11:37.520 just that's what goes in the middle of the night. 0:11:37.520 --> 0:11:39.240 Wake up and go Should you just get up If 0:11:39.240 --> 0:11:41.160 it's like, Okay, I'm wide awake, I feel good. Should 0:11:41.160 --> 0:11:42.679 I just go up and do something and then come 0:11:42.720 --> 0:11:44.599 back to bed later. So it's a great point. You 0:11:44.679 --> 0:11:45.120 makes a long. 0:11:45.240 --> 0:11:46.760 So a lot of people are like, Oh, I'm just 0:11:46.760 --> 0:11:48.440 gonna stay in bed, I'm gonna I'm gonna sleep, I'm 0:11:48.440 --> 0:11:50.440 gonna sleep, I'm gonna sleep. I'm gonna get back to sleep. 0:11:50.800 --> 0:11:52.600 But one of the best things you can do sometimes 0:11:52.720 --> 0:11:55.800 is get up and move around and change your environment 0:11:55.920 --> 0:11:57.520 just for a little bit and come back to bed. 0:11:57.559 --> 0:12:00.760 You don't want to necessarily like play video game or 0:12:00.800 --> 0:12:03.440 look at a screen or maybe even even look at 0:12:03.480 --> 0:12:05.079 an e eater. You just kind of want to move 0:12:05.120 --> 0:12:07.480 your environment a little bit. Don't eat, don't drink anything, 0:12:07.760 --> 0:12:09.760 but just move a little bit, come back to bed 0:12:09.800 --> 0:12:12.200 and try again, as opposed to just willing it to 0:12:12.240 --> 0:12:15.280 be just lying in bed, because when we force something 0:12:15.400 --> 0:12:16.960 like that, it just never turns out good. 0:12:17.120 --> 0:12:20.600 Yeah, Sanja Shava Karani is on his e our physician, 0:12:20.800 --> 0:12:23.640 and we're talking about health and fitness and well and sleep. 0:12:23.679 --> 0:12:26.120 It is a big thing. Especially we're going to have 0:12:26.559 --> 0:12:28.880 the time change here in a little bit. That always 0:12:28.880 --> 0:12:32.319 screws people up. Yep, you know, our gain, our lost whatever. 0:12:32.360 --> 0:12:33.760 But at the end of the day, your body still 0:12:33.760 --> 0:12:35.880 has to adjust to these whole things, and you may 0:12:35.880 --> 0:12:37.240 be getting up in the middle of night and you're 0:12:37.240 --> 0:12:38.840 tossing and turning. What does that mean to I need 0:12:38.880 --> 0:12:41.319 a better matress? Is the room comfortable? These things? And 0:12:41.520 --> 0:12:43.040 I'll come full circle on this because we were talking 0:12:43.040 --> 0:12:45.920 about how social media pollutes the brain, and they tested 0:12:45.960 --> 0:12:48.560 with AI in it. It's making AI dummer. If they 0:12:48.559 --> 0:12:51.560 feeded a steady dyet a clickbait, what does that say 0:12:51.559 --> 0:12:53.800 about me and you? I think that's the other thing 0:12:53.880 --> 0:12:56.080 is do most people who is you know, we talked 0:12:56.120 --> 0:12:58.640 about sleep apnean, We've talked about other reasons why people 0:12:58.679 --> 0:13:00.680 don't get a good night's sleep, But how much of 0:13:00.720 --> 0:13:02.760 this is by you know, just life baggage? You know, 0:13:03.360 --> 0:13:05.880 we're consuming news or online and reading all this stuff, 0:13:05.920 --> 0:13:07.679 and then you wake up and you start thinking about it, 0:13:07.720 --> 0:13:10.160 and then you have this fear and you start getting 0:13:10.160 --> 0:13:13.000 this cycle, this mental cycle, and now all of a sudden, 0:13:13.000 --> 0:13:14.719 that's where the I would say, you know, nighttime, that's 0:13:14.720 --> 0:13:16.720 when the demons come out in your head when it's quiet, 0:13:16.800 --> 0:13:19.560 and you start thinking fatalist things and horrible things. And 0:13:19.720 --> 0:13:21.520 how do you break that cycle? And how much does 0:13:21.559 --> 0:13:22.680 that contribute to what we're talking about? 0:13:22.679 --> 0:13:25.600 It is a great question because the two things that 0:13:25.640 --> 0:13:27.760 we're keying in on here is one the use of 0:13:27.800 --> 0:13:30.400 the phone in general. So you have blue light, you know, 0:13:30.400 --> 0:13:33.000 shooting into your eyeballs and it's waking up your brain 0:13:33.520 --> 0:13:35.679 while you're using it, and so we really want to 0:13:35.960 --> 0:13:39.240 turn that off literally at least one hour before bed 0:13:39.840 --> 0:13:43.440 with any like any device, tablets, phones, et cetera, to 0:13:43.679 --> 0:13:45.520 allow our brains to rest a little bit. And then 0:13:45.559 --> 0:13:47.360 you have the issue of well, the content of that 0:13:47.640 --> 0:13:49.640 and what it's doing to you and adding to your 0:13:49.679 --> 0:13:52.680 stress and anxiety, especially taking in world events, et cetera, 0:13:52.800 --> 0:13:55.480 but maybe even your own personal stuff. Right, your brain's 0:13:55.520 --> 0:13:57.520 just going and it is hard to calm down. And 0:13:57.559 --> 0:13:59.400 a lot of people say, you know, I got to 0:13:59.440 --> 0:14:01.319 read before I go to bed, or I got to 0:14:01.360 --> 0:14:02.719 get my news in before I go to bed, and 0:14:02.760 --> 0:14:06.000 it's actually working for me. You've probably conditioned your brain, 0:14:06.160 --> 0:14:08.600 like watching TV before bed, which a lot of people do. 0:14:09.000 --> 0:14:11.920 My best friend falls asleep watching TV every night. You 0:14:11.960 --> 0:14:13.920 probably condition your brain to say, oh, that's the TV. 0:14:14.000 --> 0:14:15.600 I'm going to go to sleep now, Okay, right, but 0:14:15.679 --> 0:14:17.760 you're not going to get good sleep, so your brain's 0:14:17.760 --> 0:14:20.280 going to be kind of still going with all of 0:14:20.320 --> 0:14:23.440 that stuff, still processing it. And then you know, you'll 0:14:23.480 --> 0:14:24.600 have one of those middle of the. 0:14:24.560 --> 0:14:25.200 Night wake ups. 0:14:25.200 --> 0:14:27.920 Like you're talking about, everything's quiet, and that's the time 0:14:27.960 --> 0:14:30.400 when your brain shows up and has a party. And 0:14:30.440 --> 0:14:32.760 so it's really hard to fall asleep when there's stuff, 0:14:32.880 --> 0:14:35.000 you know, when you're taking in stuff right before you 0:14:35.040 --> 0:14:35.440 go to bed. 0:14:35.480 --> 0:14:37.480 You should tell my wife this because she'll sit there 0:14:37.520 --> 0:14:39.880 and scroll TikTok for like an hour, yeah, and then 0:14:39.960 --> 0:14:42.840 go put it down, and she's sleeping in thirty seconds 0:14:42.840 --> 0:14:44.200 and sleeps with straight eight hours. 0:14:44.360 --> 0:14:47.600 I mean, there's superhumans among us. They're superhumans out there, 0:14:47.640 --> 0:14:49.320 and I am definitely not one of them. 0:14:49.760 --> 0:14:51.840 I can't, I can't. I get my iPad. But I'm 0:14:51.880 --> 0:14:54.520 reading a book, yeah, you know, and something that's like history, 0:14:54.600 --> 0:14:57.080 or I'm reading a book about George Remis from Cincinnati 0:14:57.080 --> 0:14:59.200 here of all things. And yeah, it takes you know, 0:14:59.240 --> 0:15:01.480 for me, I like a half a chapter and fall asleep. 0:15:01.800 --> 0:15:04.200 So I try to find boring topics and things like 0:15:04.240 --> 0:15:05.440 that and not to get all worked up and just 0:15:05.480 --> 0:15:05.880 you know, fall. 0:15:06.240 --> 0:15:08.560 There's two ways as far as content goes. So my 0:15:08.640 --> 0:15:12.200 fiance was reading this boring book and literally she read 0:15:12.240 --> 0:15:15.000 two lines every night and she out and it was 0:15:15.160 --> 0:15:17.760 you know, it was this like really scientific book, and she. 0:15:19.400 --> 0:15:19.640 Works. 0:15:21.400 --> 0:15:24.560 But I prefer actually reading fiction on a on like 0:15:24.560 --> 0:15:26.840 a Kindle e reader, so you get a little less 0:15:26.840 --> 0:15:29.360 blue light coming out, but there's still some lights are out. 0:15:29.600 --> 0:15:31.760 And I read fiction because it just sends me into 0:15:31.800 --> 0:15:32.640 like fantasy worlds. 0:15:32.840 --> 0:15:35.400 Ok, and I'm in a dream zone. Now. 0:15:35.600 --> 0:15:37.920 Some people will say that you readers do admit, well, 0:15:37.960 --> 0:15:40.600 they do. They emit some light, so you're kind of 0:15:40.680 --> 0:15:43.200 affecting yourself a little bit. So, but you know what's 0:15:43.200 --> 0:15:44.440 the other way you're going to do it is have 0:15:44.480 --> 0:15:46.480 a light above your head right, and that's hitting them 0:15:46.520 --> 0:15:48.240 book and now it's hitting your eyebo. 0:15:48.320 --> 0:15:50.160 Like the dark background with the light white light right 0:15:50.280 --> 0:15:52.120 is exactly like that. That mode or whatever. 0:15:52.200 --> 0:15:54.080 You definitely want nightmode if you're using like one of 0:15:54.080 --> 0:15:57.160 those fancy tablets e readers as opposed to like the Kindle. 0:15:57.400 --> 0:16:01.920 You know, where are you on melatonin? I So I 0:16:01.960 --> 0:16:03.760 think we're using too much melotone? Right? 0:16:03.800 --> 0:16:07.040 So the effective dose is like zero point three to 0:16:07.200 --> 0:16:10.600 zero point five literally, and people are dropping like twenty 0:16:10.640 --> 0:16:13.400 milligrams a night, and you know it's okay. There you 0:16:13.440 --> 0:16:16.760 get to a plateau point where it's just not as effective. 0:16:16.840 --> 0:16:20.080 So what melatonin does for us is it says it's nighttime, 0:16:20.400 --> 0:16:22.400 and that's all it does. It doesn't say I'm going 0:16:22.440 --> 0:16:24.320 to keep you asleep or anything like that. It just 0:16:24.360 --> 0:16:27.280 sets your clock and says it's nighttime. Great for like 0:16:27.640 --> 0:16:30.480 if you've been working nights or if your sleep's been 0:16:30.520 --> 0:16:32.920 off a little bit, just to use sparingly every now 0:16:32.960 --> 0:16:36.160 and then. Now I use melotone in kind of a 0:16:36.240 --> 0:16:41.400